Training Log Archive: rickypIn the 7 days ending May 1, 2017:
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Sunday Apr 30, 2017 #
11 AM
Running warm up/down 11:59 [2] 1.9 km (6:18 / km) +19m 6:00 / km
ahr:137 max:157 shoes: inov8 X-TALON 212 (Red+Black)
Jog to start, warm up and drills
12 PM
Orienteering race (Knole Park) 52:41 [4] ** 9.7 km (5:26 / km) +139m 5:04 / km
spiked:16/21c shoes: inov8 X-TALON 212 (Red+Black)
Saxons Level C at Knole Park - Brown 9.2km
Routegadget
Almost know this area off by heart now (managed to predict the locations of the first three controls whilst in the start lane). Park really great at this time of year with the bracken not having grown yet. This meant the route choice was almost always go straight.
Was going pretty well until 15 where looking for the most northern knoll amongst broken ground, knolls too small to be mapped and unmapped root stocks proved tricky. Annoyed i wasn't clean round here.
Time losses:
#4 May have got the wrong route choice as i was 1:16 slower. Interested to know which way the winner went if it wasn't straight.
#5 10s Hesitation searching too early
#12 25s Poor bearing and following others meant I hit the knolls too far North
#14 10s - Map wasn't quite right here, I just stayed left of the green and then found it was behind the thicket by some distance
#15 45s - Looing for a knoll amongst broken ground, knolls too small to be mapped and unmapped root stocks. Was dead on line but then veered off.
Routegadget
Almost know this area off by heart now (managed to predict the locations of the first three controls whilst in the start lane). Park really great at this time of year with the bracken not having grown yet. This meant the route choice was almost always go straight.
Was going pretty well until 15 where looking for the most northern knoll amongst broken ground, knolls too small to be mapped and unmapped root stocks proved tricky. Annoyed i wasn't clean round here.
Time losses:
#4 May have got the wrong route choice as i was 1:16 slower. Interested to know which way the winner went if it wasn't straight.
#5 10s Hesitation searching too early
#12 25s Poor bearing and following others meant I hit the knolls too far North
#14 10s - Map wasn't quite right here, I just stayed left of the green and then found it was behind the thicket by some distance
#15 45s - Looing for a knoll amongst broken ground, knolls too small to be mapped and unmapped root stocks. Was dead on line but then veered off.
1 PM
Running warm up/down 9:56 [2] 1.5 km (6:37 / km) +28m 6:03 / km
shoes: inov8 X-TALON 212 (Red+Black)
Warm down
2 PM
Orienteering (Knole Park) 44:50 [2] 5.8 km (7:44 / km) +72m 7:17 / km
shoes: inov8 X-TALON 212 (Red+Black)
Collecting controls
Friday Apr 28, 2017 #
Note
Much more optimistic now post sports massage. Kirsty couldn't find any evidence that the muscle was torn, just incredibly tight. Should be all good now but advised to rest for 36 hours then see how it feels
1 PM
Swimming (Pool) 39:47 [2]
~ 2175m
Quick session in Tunbridge Wells Pool before my sports massage. Probably haven't swam here for perhaps 15 years and it seemed much longer back then. Found it hard to think up a structured session. Ended up doing:
350m WU
400m easy with backstroke every 4th length
3 x 300m hard
6 x 50m (fast up, slow back)
200m WD
Quick session in Tunbridge Wells Pool before my sports massage. Probably haven't swam here for perhaps 15 years and it seemed much longer back then. Found it hard to think up a structured session. Ended up doing:
350m WU
400m easy with backstroke every 4th length
3 x 300m hard
6 x 50m (fast up, slow back)
200m WD